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MINDFUL EATING
S U S A N W E I N E R , M S , R D N , C D E , C D N
Fed up with how her diet is going,
Charlene takes a more serious aim at
her target weight.
I just can't go on another diabetes diet
External Cues? Budget? Hunger? Boredom? Stress? Fatigue? Low
blood sugar?
WHY DO YOU EAT?
MINDFUL EATING MEANS FOCUSING MORE ON HOW YOU EAT THAN WHAT YOU EAT
MINDFUL EATING
• Many people eat for other reasons besides
true hunger.
• Mindful Eating is focusing on eating with
intention and attention
– “Being aware in the present moment
when one is eating; paying close attention
to the senses, including physical and
emotional sensations” (Albers, 2008)
MINDFUL EATING
Dr. Susan Albers, Mindful Eating Plate
WHY WE NEED TO EAT• Foods provide a wide variety of
nutrients:
– Carbohydrates
– Vitamins
– Protein
– Minerals
– Fat
– Water
• Nutrients provide energy; fuel to
build cells, tissues, organs and keep
the body functioning.
RESPECT ME
• R: Recognize Signals
• E: Enjoy Eating
• S: Satisfy, Don’t Stuff
• P: Present in the Moment
• E: Exercise
• C: Cope with Emotions
• T: Tell the Food Police to “Buzz Off”
• M: Moderation is the Key
• E: Empower Yourself
SAVOR YOUR FOOD
• Make time
• Sit down
• Breath
• Pay attention
• Taste
• Fork down
• Feel your fullness
● Learn to recognize what triggers you to grab a
bite by keeping a food diary.
● Use pen and paper, websites or a smart phone
app.
Takeaway #1
Food Journal/Fitness Apps for iPhone & Android
• MyFitnessPal
• Amwell
• CalorieCounter PRO by MyNetDiary
• Diet Assistance
• Fooducate
• DailyBurn
• DietPoint Weight Loss
• NoomCoach: Weight Loss
• LoseIt!
KEEP TRACK
WHAT TO TRACK?
● Date
- Include weekdays and weekends
● Time
-You may find patterns of over- or under-eating during certain times of day
● Activity while eating
- Dining out with friends, eating at home with the family, driving in the car, watching television, etc.
● Food & beverage name/quantity
● Feelings while eating
- Boredom, nervousness, anger, excitement, depression, etc.
- Recording emotions may reveal meanings behind why you eat and snack
● Physical activity
NUTRITION MATTERS
● At the end of each day, examine how your emotions affected your
eating.
● Are you including a variety of foods?
● See any patterns between the journal categories?
ASSESSING HUNGER CAN BE CHALLENGING WHEN YOU HAVE DIABETES OR LOW BLOOD SUGAR
LEVELS OF HUNGERBefore you eat, always note your level of hunger:
10 Stuffed to the max. If you take another bite, you might
vomit.
9 Uncomfortably full.You need to unbutton your pants to
breathe comfortably.
8 Very full. You are very bloated.
7 Full. You feel a little bit uncomfortable.
6 Perfectly comfortable. You feel satisfied and content.
5 Feeling a little hungry.
4 A bit uncomfortable. You’re starting to feel very hungry.
3 Uncomfortable. Your stomach is growling.
2 Very uncomfortably hungry. You’re unable to concentrate.
1 Starving, weak and light-headed. You’ll eat just about
anything.
After discovering your triggers and identifying patterns,
create a food environment that works for you.
Takeaway #2
BECOME EMPOWERED
● Get rest
● Express feelings
● Being heard, understood, and
accepted
● Being intellectually and
creatively stimulated
● Receiving comfort and
warmth
Meeting Your Needs Without Food
The next time boredom, stress or exhaustion hits and you want to reach for food, try these tactics instead:
● Thirst first: grab a water bottle and drink up.
● Keep your hands busy: knit, text, clean.
● Seek support: call a friend, meditate.
● Get active: walk, strength train, yoga, stretch.
TIPS AND TRICKS
Don’t zone out or let yourself get distracted
during meals, always try to:
• fill up on fiber rich veggies.
• eat off of smaller plates & bowls.
• eat with your less dominant hand.
• put your fork down between bites.
• focus on the taste & smell of your meal.
• turn off your cell phone while eating.
TIPS AND TRICKS
Learn to enjoy your food at each meal and snack.
Moderation
Variety
Balance
TIPS AND TRICKS
● Try a “Water Schedule” – set reminders to drink water throughout the day.
● Try not to confuse thirst with hunger.
HYDRATE!
● We eat 92% of the food on our plate.
● We can reduce calories by 22% eating on a 9”-
plate.
● ½ cup fruit, vegetables or potatoes = ½ tennis ball
● 3 oz. meat, fish, etc.= deck of cards, palm of hand
● 1 oz. cheese = entire thumb
● 1 cup milk, yogurt or fresh greens = fist
● 1 tsp oil = tip of your thumb
PORTION PATROL
3-inch diameter
140 calories
35 carbs
6-inch diameter
350 calories
66 carbs
Vs.
20 Years Ago Today
Differences: 210 calories / 31 carbs!
PORTION PATROL: BAGEL
2.4 ounces
210 calories
30 carbs
6.9 ounces
610 calories
67 carbs
20 Years Ago
Differences: 400 calories / 37 carbs!
PORTION PATROL: FRENCH FRIES
Vs.
Today
Coffee, 8 ounces
(\whole milk & sugar)
45 calories
9 carbs
Mocha coffee, 16 ounces
(steamed whole milk & mocha syrup)
350 calories
38 carbs
Differences: 305 calories / 29 carbs!
PORTION PATROL: COFFEE
20 Years Ago Today
Vs.
1.5 ounces
210 calories
29 carbs
4 ounces
500 calories
68 carbs
Today
Differences: 290 calories / 39 carbs!
PORTION PATROL: MUFFIN
Vs.
20 Years Ago
Have inspirational quotes around:
Start where you are. Use what you have.
Do what you can.
-Arthur Ashe
http://www.diabeticlifestyle.com/webinars-podcasts
USE MOTIVATIONAL REMINDERS
● How much is this craving worth to you? Put ($1-$5) in the reward jar for a later reward!
● Treat yourself to a soothing massage.
● Take a warm lavender bubble bath.
● Sleep!You often crave food because you’re tired – go take a quick power nap or go to sleep earlier.
REWARD YOUR MINDFULNESS
● Walk along the beach or favorite hiking trail.
● Visit the free cultural/art/museum center.
● Spend half a day at the beach with a book.
● Update your iPod with inspirational songs.
● Sip your favorite coffee or tea in
a new mug.
● Start a new board on Pinterest with
your favorite inspirational quotes.
Celebrate Your Mindfulness
● Healthy Eating
● Less Sugar, Caffeine, Alcohol
● Exercise Regularly
● Sleep 7-8 hours/night
THE BRAIN-BODY CONNECTION
Leptin
decreases
appetite
Ghrelin
increases
appetite
THE BEST YOU IS THE MINDFUL YOU
Mindfulness is a
way of befriending
ourselves and our
experience.
– Jon Kabat-Zinn
QUESTIONS?
S U S A N W E I N E R M S , R D N , C D E , C D N
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